CrossFit Mile Zero – CrossFit

Gymnastics

EMOM x 8 (alternating minutes):

Min 1: 3 Bar Lat Pull Downs

Min 2: 3 Bar Muscle-Up Turnovers

WOD

Metcon (AMRAP – Rounds and Reps)

Fitness

AMRAP 1:30, rest 1:30 x 4

6 DB Deadlifts

4 DB Hang Power Cleans

2 Jumping Pull Ups + Box Dips

Performance

AMRAP 1:30, rest 1:30 x 4

5 Deadlifts @ heavy but unbroken (105/75)

4 Hang Power Cleans (same bar)

3 Jumping Bar Muscle-Ups

Competition

AMRAP 1:30, rest 1:30 x 4

5 Deadlifts (155/105)

4 Hang Power Cleans (155/105)

3 Bar Muscle-Ups

Extra Credit

Metcon (Checkmark)

After Class Accessory Work (Optional)

Tempo Chest-to-Bar Pull-Ups (3-sec eccentric) – 3 x 5

Banded Straight-Arm Pulldowns – 3 x 15

Jefferson Curl or RDL (light) – 3 x 10

Accessory Goal:

Build lat strength, grip endurance, and posterior-chain durability to support bar muscle-ups and barbell cycling under fatigue.